1. Starting Position:
- Begin by kneeling on the floor with your knees hip-width apart.
- Place your hands flat on the ground in front of you, shoulder-width apart. Your fingers should be pointing forward or slightly outward.
2. Body Alignment:
- Straighten your legs behind you and lift your feet off the ground, balancing on your toes.
- Your body should form a straight line from your head to your heels. Engage your core by tightening your abdominal muscles.
- Keep your head neutral and look slightly ahead, not down.
3. Lowering Phase:
- Inhale as you bend your elbows and lower your chest towards the floor.
- Keep your elbows close to your body at about a 45-degree angle.
- Lower yourself until your chest is just above the ground or as low as your range of motion allows.
4. Pushing Up:
- Exhale as you push through your hands, extending your elbows to lift your body back to the starting position.
- Ensure that your body remains in a straight line throughout the movement; avoid sagging hips or arching your back.
5. Repetition:
- Repeat the lowering and pushing up movement for your desired number of repetitions. Beginners can start with 5-10 repetitions and gradually increase as they become stronger.
6. Cooldown:
- After completing your sets, perform gentle stretches for your wrists, arms, and shoulders to help prevent stiffness.
Tips:
- If this is too challenging, you can modify the push-up by keeping your knees on the ground.
- Maintain consistent breathing and focus on form, rather than speed, to avoid injury.
